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The Best Sugar-Free Foods
No Added Sugar In Food, This post may contain affiliate links that will not change your price but share some commission. You’ll love this sugar-free food shopping list if you’re trying to reduce or eliminate added sugars from your diet. Find foods from all categories, including fruits, vegetables, grains, proteins, and healthy fats without added sugars. The average American eats nearly 17 teaspoons of added sugars per day. That’s well above the current American Heart Association recommendation to limit added sugars to about six teaspoons for women and nine teaspoons for men per day.
One problem with added sugars is that they can now remain found in almost all processed or packaged foods. Sugar remains found in everything from baked goods to peanut butter, ketchup, beverages, coffee creamers, soups, cereals, bread, crackers, and more. These added sugars are likely to blame for many of our symptoms and ailments, including heart disease, inflammation, weight gain, and fatigue.
The best sugar-free foods
How Much Remains Okay?
Ideally, we would eat less than 5-10% of our daily calories from added sugars. So if a woman needs about 2,000 calories daily (contingent on activity levels and various factors), fewer than 100-200 calories should come from added sugars daily. Just for reference, a 12-ounce soda covers about 11 teaspoons of sugar, which remains already above the recommended daily upper limit for added sugar for both men and women.
Added sugars like those found in processed and packaged foods are much more concerned with our health than the natural sugars found in fruits and vegetables. For most people, the natural sugars in whole fruits remain healthy because they usually also contain fiber and antioxidants.
Fruits don’t contain added sugars. Whole fruits contain natural sugars along with fiber and antioxidants. Added sugars remain not natural sugars. Also, some people may need to remove all added sugars and natural sugars. People with diabetes or prediabetes should exercise caution and seek nutritional guidance from a licensed healthcare provider.
The best sugar-free foods
To reduce added sugars, check out this list of the best sugar-free foods. Then, add them to your following shopping list to fill your kitchen with these healthy foods.
Fresh fruits like berries. And also, green apples will have the lowermost natural sugars. On the other hand, tropical fruits and dried fruits have the uppermost levels of natural sugars. But, there remain no added sugars in any fresh fruit.
- Pink grapefruit
- Green apples
- pitted prunes
Vegetables of all kinds are low in sugar. Some stiff vegetables like white potatoes, sweet potatoes, and carrots remain higher in natural sugars. All vegetables remain part of a sugar-free diet. If you buy canned vegetables, check the labels to ensure they don’t contain added sugars.
- Brussels sprouts
- butternut squash
- Green beans
- Green pea
- Autumn pumpkin
- Romaine lettuce
- spaghetti squash
- Sweet potato
3. Beans. Peas and Legumes
While beans and peas. And also, legumes are high in carbohydrates, low in natural sugars, and have no added sugars. Remember to read the labels on canned cooked beans to ensure they don’t have added sugars (like in baked beans).
- adzuki beans
- black beans
- Black Eyed Peas
- cannellini beans
- Garbanzo beans
- Great Northern Beans
- mung bean
- White beans
- Green peas
- Pinto beans
- Red beans
4. Animal and Vegetable Proteins
Cooked proteins can be very satiating and help curb sugar cravings (see all my tips for a sugar-free diet).
- fish and shellfish
- game meats
- Pork products, including bacon (look for sugar-free versions)
- Soy products, including tofu and tempeh
- sliced steak on a table
5. Dairy Products And Dairy-Free Milk
Dairy products have natural sugars, but they are also high in protein.
Products like flavored yogurts often have a lot of added sugars. However, raw, sugar-free, plant-based dairy products do not have added sugars.
- almond milk
- Coconut milk and coconut drink
- hemp milk
- rice milk
- soy milk
Consuming high amounts of added sugar is harmful to your overall health. Reducing added sugar intake can encourage weight loss and improve various aspects of your health, including your blood sugar levels and heart, liver, and dental health.